Five Favorite Animal-Based Proteins
Click the play button below to listen to this article!Today we're talking about protein, the building blocks of optimal health. As we cover in-depth in our updated nutrition program, protein is the first health priority most people should focus on after sleep and hydration. Optimal intake of protein can help to build muscle, repair the body, and crowd out bad food options by helping you feel full faster. Most people can benefit by prioritizing protein as a part of a balanced diet aiming for 0.75-1 gram of protein per lb of ideal body weight per day. The logical next question is "What types of protein should I focus on?" We'll cover five of our favorite protein sources that we use on a daily basis here at Whealth. (Note: these are animal-based if you're looking for vegetarian or vegan options those are for a future post.) Let's dive right in!
Grass-Fed Beef- It's been a tough decade for beef in the media. From "cow farts destroying the environment" to "red meat clogging arteries and causing heart disease" the media narrative has been negative. The reality is much less disparaging. Here are some fun facts. "Iron and B12 are two of the most common nutrient deficiencies worldwide. Meat is the best source of these nutrients." Speaking of nutrients, beef has an incredibly dense vitamin and mineral profile. When it comes to protein quality as measured by the amount of essential amino acids per ounce, it's hard to find a better substitute at the same price. Plus, when using regenerative farming practices to raise the cattle farmers are actually pulling carbon out of the air, sequestering it in the ground, and promoting healthy soil development. If you can find a local farm or buy from a local farmers market, amazing! I find these farmers to be incredible people who deserve our support.
SMASH Seafood- As mentioned before, protein and omega 3 fatty acids are important ingredients in an anti-inflammatory diet. There's no better choice than quality seafood. The one thing to watch out for when eating a lot of seafood is options with higher mercury levels. These fish tend to be bigger (tuna, swordfish, etc.) and pass on the heavy metals to us when consumed frequently. The mnemonic SMASH can help you remember which fish is best to consume on a regular basis. Salmon, Mackeral, Anchovies, Sardines, and Herring. Personal favorites on the team are salmon and sardines. For a quick bite, sardines mixed with chili lime mayo, salt, and pepper is a great source of protein, fat, and over 1200mg of omega 3 fatty acids.
Chicken- Chicken consumption has been on the rise worldwide over the past 4+ decades. In the US we've seen a trend moving towards fried boneless options. Ideally, eating bone-in pasture-raised chicken is best to get the highest nutrient density from the meal. Plus, when eating chicken with the bone-in you are getting bonus nutrients from the collagen and tendons. (Sounds gross, but it's really good for you.) Baking, air frying, and roasting are all amazing preparations for this classic protein source.
Whey Protein- When you are trying to hit your daily protein target supplementation can be helpful. Grass-Fed Whey Protein like Garden of Life and Earth Fed Muscle are both great options that we use on the team. A go-to recipe is a post-workout smoothie. Mix 1-2 scoops of protein with 8-10 oz of water in your blender, add a handful of mixed berries, a handful of super greens, a few tablespoons of flax seeds, 2 tbsp of chia seeds, and a handful of ice and BOOM you've got yourself a delicious and nutritious meal.
Collagen- Similar to Whey Protein, Grass-Fed Collagen is a very helpful tool in your daily protein toolkit. While you should shoot for a majority to come from whole food sources, collagen can help you bump up your nutrition without noticing. We use Vital Proteins Grass-Fed Collagen. The unflavored collagen peptides are very useful mixed with water and electrolytes (LMNT) for a pre and intra-workout drink. This mix also works great to add a bit of protein to your daily hydration habit. At night, the chocolate collagen is great with hot water as a healthy hot chocolate to add 20+ grams of protein in the evening.
Whatever options you choose, enjoy them with friends and family when possible. Here's to a healthy and happy life!
In Health,
-Shiloh at Whealth